LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical

[TF] Strength Endurance

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

In this Power Endurance session, we will be focusing on developing Agile and Relative Strength. The aim is to enhance the player's Thoracic and LPHC particularly during Bounds and Odd position catches and passes.

Warm-Up Blocks

warmup
Horizontal Loading

ULT
Self-Massage: Foam Roll Lat
Set Reps
1 10
LLT
ViPR PRO Pre Position Triplane Foot Reaches
Set Reps
1 10
LAR UMT
Split Squat with T-Spine External Internal Rotation
Dynamic Stretch to prepare the hips and Thoracic Spine.
Set Reps
1 10
LMT
Alternating Forward Step with Tilt
Set Reps
1 10
ULT
Elevated Prone Squat to Mini Cobra
Set Reps
1 10
UMT
Underswitch Get Up
Ground to Standing Exercise.
Set Reps
1 10
LLT
Percussive Exhalation OH Squat
Set Reps
1 10

Workout Blocks

Posterior Chain
Superset x 4

LLT
BB Offset Bentover Row
reps 6-8 reps
load moderate
Set Reps Load
1 6-8 reps Moderate
2 6-8 reps Moderate
3 6-8 reps Moderate
4 6-8 reps Moderate
LMT
ViPR PRO 1-Arm Cross over Power Flip
time 40 sec
Set Time
1 40 sec h:m:s
2 40 sec h:m:s
3 40 sec h:m:s
4 40 sec h:m:s

Superset x 4

UMT
Side Lunge
reps 6 per side
Set Reps
1 6 per side
2 6 per side
3 6 per side
4 6 per side

Perform this exercise Loaded with a pair of DBs

LMT
ViPR PRO Lateral Lunge 2-Arm Shoulder Swing
time 40 sec
Set Time
1 40 sec h:m:s
2 40 sec h:m:s
3 40 sec h:m:s
4 40 sec h:m:s

Anterior Chain
Superset x 4

UMT
Lateral Crawl to Push Up
reps 6-8
Set Reps
1 6-8
2 6-8
3 6-8
4 6-8
LMT
Explosive ViPR Shovel
time 40 sec
Set Time
1 40 sec h:m:s
2 40 sec h:m:s
3 40 sec h:m:s
4 40 sec h:m:s

Cool Down Blocks

cooldown
Horizontal Loading

UMT
Side Lying 90-90
Set Reps
1 6-8 each side